6 ways to sneak more fiber in your diet

Do you find it difficult to consume more fiber every day? Try these six tips to add more to your diet.

How to increase your fiber intake


You do not have to eat a whole bag or empty a box of apples to consume supplements your intake of fiber needed. "Add fiber in the diet is fairly easy," says dietitian Caryn J. Roll Montreal Nutrition. There are multiple ways to get more nutrients essential elements in your meals, according to Roll Tristaca Caldwell, a professor at Acadia University in Wolfville, Nova Scotia, and a dietitian Fueling with Food. Besides, you'd probably be surprised at the ease of adding fiber to your diet routine using these six tips.

1. Add fiber to your smoothies

With its creamy accents of a milkshake, most of us love a good smoothie, but find excuses for not doing at home. However, these drinks are a great way to add ingredients loaded fiber to your diet, and you only need a mixer. "Smoothies are a delicious, convenient, and healthy start to the day," said Caldwell. Add ingredients in the blender the night before and store in the refrigerator. The next morning, you just mix it all for a few seconds and lunch is served, she said. You can also add 1-2 tablespoons of wheat bran or oat drink to increase your fiber content, according to naturopath Natasha Turner.

2. Eat foods rich in fiber work

Some of them we quickly leave the house in the morning without eating anything. If this sounds like you, take foods rich in fiber to work. "The day before, empty milk in a bowl and sprinkle with cereal and dried fruit. This is an easy breakfast to eat while browsing through your emails in the morning. You can also pack a whole wheat bagel or bread can be toasted at the office, "says Caldwell, and garnish with peanut butter.

3. Opt for whole grain foods

Do you crave carbohydrates, more than any other type of food? You can increase your intake of fiber and whole grains and avoid white bread. "Say no to white bread, white rice, white pasta and the same, the white potatoes," says Roll. These foods tend to be more elaborate, and lower in fiber and healthy nutrients as whole grains. "Instead, add sweet potatoes to your diet. Switch to whole grain bread, whole wheat pasta and wild rice. If you like basmati rice, try whole wheat. Why not also try the whole wheat couscous? "She said. It's not everyone who likes strong flavors and different textures of whole grain foods, but there are ways to ease the transition. If your family is struggling to adapt to pasta or rice with whole grains, "cook half of whole grains with your regular choice until you get used to the difference between the two," said Caldwell.

4. Eat more fruits and vegetables

Leave the bags of chips and chocolate bars on the shelf and make the effort to buy your favorite fruits and vegetables. Put them in a bowl on your desk or on your coffee table to eat as a snack. You hate to cut fruit? Look for those that are already cut. Although they are more expensive, they are a better alternative to sugary snacks or pastries. "Fruits and vegetables contain fiber. Replace croissants and muffins by them, unless they are whole grain, "says Roll. Try replacing your morning juice with a piece of fresh fruit, equivalent to three grams of fiber. Some of them we are able to consume more raw than other vegetables. If this sounds like you, add them in the preparation of meals. "For more fiber, add pureed vegetables to soups to sauces and stews to your" suggests Caldwell.

5. Eat more beans

Beans are nutritious, easy to cook (dry or canned), and are a healthy and inexpensive way to improve your diet. "Beans, lentils and chickpeas are full of fiber and protein. Why not add a little grilled chicken or salmon salad?, "Says Roll. She suggested a chili cook meat with several red beans, and also opt for a lentil soup, rich in fiber and great taste.